Core
Levitation Crunch
A controlled abdominal contraction that isolates the upper rectus abdominis while minimizing hip flexor involvement.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your knees bent and feet resting flat on the floor.
Extend your arms straight out in front of you so your hands are pointing toward your knees.
Contract your core to lift your shoulder blades two to three inches off the floor while keeping your lower back pressed firmly into the ground.
Reach your fingertips forward as if trying to touch your heels, maintaining a steady gap between your chin and chest.
Hold the peak contraction for one second while exhaling completely to deepen the muscle engagement.
Slowly lower your upper body back to the starting position without letting your head rest fully on the floor between reps.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with the hands instead of using the abdominal muscles.
- Using momentum or swinging the arms to lift the torso.
- Allowing the lower back to arch or lift off the floor during the movement.
- Holding your breath rather than exhaling during the upward phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.